EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A)
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans @60/42.5
50 Meter Farmer Carry @32/24kg

Rest 2:00

AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry

Rest 2:00

AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry

• One person completes a full round at a time
• Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
• Rx+: @70/50

B)
Prone Banded Hamstring Curl 4 x 25. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

L-sit Hold: 3 x 20-30s. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

2:00 easy bike or row
10 passthroughs
10 good mornings

WOD prep
EMOM x 8
Min 1: 5 deadlifts (increasing in weight each round)
Min 2: 8 box step ups + 5 Knees to elbow

WOD
4 Rounds
10 deadlifts 225/155
5 burpee box jump overs 24/20”

Rest 1:00

4 rounds
10 TTB
15 cal row

Rest 1:00

4 rounds
4 deadlifts 325/205
5 burpee box jump overs

Rest 1:00

4 rounds
10 TTB
12 cal bike

Next Deload.

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
"SPEAK TO A REPRESENTATIVE"

D)
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale

A)
Tri-set!
Single Arm Sotts press: 3 x 6-8 each.
Rest 60s.
Goblet Cossack Squat: 3 x 6-8 each.
Rest 60s.
Handstand Hold3 x 60s
Rest 60s.
- Rx+: 15m Handstand Walk

B)
"ANNIE"

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each